Adarq.org

that's actually a good idea. i can perfectly maintain form all the way down, it's on the concentric where it gets HARD. mmkay gonna do that. thanks raptor.

- T0ddday test
4:41 and this wasn't even that hard. so either T0ddday's people are in horrible shape or i'm in better shape than i think.

That's the 150's test?   Should be pretty hard as long don't jog the recovery.   If the walk recovery is avg 30 seconds + about 15 seconds to get to pushup position and knock out 10 pushups and get back up and run....  That means your getting your 150's in an average of 20.0 seconds give or take depending on how much your recovery goes long/short.   20 second 150's isn't blazing, it's about 13 seconds per hundred.... But the fatigue from the low rest and the pushups make it feel super hard; it's 52 second pace for the quarter but done over 750 meters with short short rests.... Not easy for me...    BTW in case your interested, I am training an aspiring walk-on triple jumper for USC.   The standards that they test every athlete on and that they think best predict athletic potential are:

1) Standing Broad Jump
2) 30 meter fly
3) Single Leg Cycle Bounding for Distance
4) 45 second run (how far can you go in 45 seconds)

(in that order)

5) Event specific tests.

----- So, your workout seems pretty well tailored for a school with a pretty decent track history (more olympic medals than any other university in the states). 

did you do the GHR on the GHR machine and is it normal for it to be painful on the quads because of the pads pressing against them? or is it bearable for you?

yeah i'd imagine the cutoffs are just to intimidate pretenders and make sure that whoever shows up is actually somewhat fast. it'd be hard to field a varsity team if your cutoffs were that ridiculous. 10.3 would have blown away the field at the pac-10 championships last season and been the fourth or fifth-fastest time anyone in the conference had run all year.

btw. oregon had a girl run 10.96 last year! 

WEIGHT: 174
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: pretty good (which is, somehow, better than "good")

- warm up
shot around, lots of layups

- DLRVJ x ~15-20
i think the rim was a bit high, but jumped higher on it than i have before (one or two other times at this court). touched every time, got a knuckle over a couple times. feeling okay.

- SLRVJ x ~12-15
felt better off left than right although heights roughly the same, ~2-3" short of the rim. something odd has happened to my left-footed SLRVJ vs. my right. right has always been dominant and often still is, but i think my technique is better off my left now. not sure why but i seem to gather myself better, if that makes sense. may not for the nonnative english speakers. sorry bros.

- squat 330 x 1,1,1,1
meh

- bench 170 x 10+3+3+3
hard, wrists feeling it. got all the reps solidly, though

- BOR 170 x 10+3+3+3
ugly, body english involved, ego check time.

- DB RDL 70s x 10,10

- various pull ups and chin ups and clapping pull ups

- rear delt flyes 15s x 10

- hanging leg raise x 10,10

- double-unders for time
lost count, god damn it. bad, though, my forearms were tired and that fucks everything up.

(later)

- stretch

got a little vid. i love this gym and wish i could go to it all the time but it's in baltimore. oh well. costs me $25 a session to drop in, too. unless the girl at the front desk lets me in free, but some other lady was there this time. oh well.

You're definitely a lot better off 2 legs. If you've got a 7'6 reach than your 2 leg jump is at least 30 inches coz I can see you touching the rim.

It's the hamstring off one leg... that's what I see. You're actually using your glute pretty well of one IMO, and you also have the correct armswing (I can't armswing like you are, I can't get both arms back like you do).

Off two maybe the most glaring thing is that you're VERY little lowering the center of gravity during your warmup. If you'd be able to improve on that, and start lowering better in preparation of the jump, you'd right now jump higher. It's like even in your penultimate step you're still pretty high, and then you're suddenly getting lower in your plant, which is very hard to control.

At least this is what I see.

Why don't you try some RL plants off two? If you're right handed you're going to need less thoracic extension and shoulder flexibility to "dunk" since you can get your arm behind you (unlike in a LR plant with the right hand up).

If you have a stronger right leg and you kick with your left, then a RL plant should actually be a more stable plant for you.